High Protein Diet

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The High Protein Diet is typically advised to people who are very enthusiastic about sport and who want to grow their muscles, since proteins are essentially a building material for our muscles. If the diet was properly and profoundly thought-out – because there are a lot of types of the High Protein Diet, then it may bring fairly visible results.

However, there are also many critics of this diet, who point out that such a diet may appear to be harmful to one’s health and even life-threatening. In particular, some doctors cite the cause of rabbit starvation, which is believed to be the nearly complete absence of fat and the overabundance of proteins. Therefore, it is not surprising that rabbit starvation is also known as protein poisoning. In either case, you have to consult your doctor prior to starting any diet.

Essentials of the High Protein Diet

As it was mentioned above, there are plenty of types of the High Protein Diet in the present-day world. Some of them are old, some of them appeared only recently, but the main goals of the diet are pretty same – growing muscles and burning fat. Yet, it is one of the rare diets where the result depends equally on both the diet and exercising, and here is an explanation why. While exercising, we damage muscle tissues and there appear something similar to tiny ruptures. Amino acids, contained in the proteins, are being flown to those ruptures then, and this “repair” of the ruptures appears to be the process of muscle growing.

At the same time, you need energy in order to exercise, and only up to 15% (at maximum) of that energy we can receive from the proteins. The rest of the energy comes from carbohydrates and fats (fats are actually the carbohydrates, i.e. energy, which were not spent by you). Therefore, the High Protein Diet does not imply the exclusion of the consumptions of fats and carbohydrates or limiting that consumption to the utmost level; rather, it is going about that you have to calculate how much fats and carbohydrates you actually need and stick to that norm. Because an overly sharp decrease in the consumption of those two elements can bring only the opposite: harm to your health.

What Are the Products with the Highest Content of Proteins?

Indeed, this list includes all the products with a high content of proteins – including plant proteins – yet be aware of what your nutritionist has recommended you to eat and not to eat. The same way as plant proteins are easier metabolized than animal ones, some products may bring more benefits to you even if they cannot boast as high protein content as the other ones. All in all, select the products for your menu responsibly.

Consuming large quantities of proteins comes at a cost as an abundance of animal proteins may have a harmful impact on your body, so you should try to divide the intake of animal and plant proteins half by half. If not so, do your best to be as close as possible to that mark.

Products

Content of proteins per 100 grams (grams)

Runner beans

1.2

Peas

6

Edamame

8

Tofu

8

Hummus

8

Peanut butter

8 grams in each spoonful

Kidney beans

8

Chickpeas

8

Lentils

8

Greek yogurt

10

Soba noodles

12

Cottage cheese

14

Goose eggs

14

Quinoa

14

Brazil nuts

14

Cashew nuts

17

Bison

18

Mackerel

19

Turkey

19

Lamb

20

Sardines

21

Crab

22

Pheasant

23

Tempeh

24

Salmon

24

Cod

24

Canned tuna

25

Caviar

25

Edam

25

Pork chops

28

Chicken

30

Tuna steak

31

Clams and mussels

48

Beef jerky

72

Other Recommendations for the High Protein Diet

Also, do not forget about including buckwheat in your menu. Consider buying protein bars, powder and shakes. Regarding how much proteins you need per day, bear in mind the following figures: it is widely recognized that it would be ideal to get from 0.8 to 1.3 grams of proteins per each pound of your body weight, every day. Well, most people who start the High Protein Diet strive to the 1 gram per pound mark.

Same as with exercising, you need to stick constantly to a certain day regime and have enough rest. Also, there are certain times when you must get an intake of proteins:

Right after you woke up, with your breakfast;

Along with the meal that you ate before exercising;

Along with the meal that you ate after exercising;

Before going to sleep.

Regarding the question what foods you should avoid, it is hard to answer it since there are too many types of the High Protein Diet. But, let’s take as an example the Slow-Carb High Protein Diet, which promises people to lose 10 kilograms of fat in a month. While sticking to this diet, you must avoid the following products: pasta, potatoes, rice, and bread – except for 30 minutes prior to and after exercising. This can be explained that before and after exercising, you need a lot of energy, i.e. carbohydrates in order to exercise well. At the same time, the completely banned products are the following: fruit juices, fizzy drinks, milk (despite its high content of proteins), and high-calorie drinks. Regarding the products that are allowed completely, you can eat as much as you want every day.

FAQ

How can I lose some of my weight, if this diet allows me to eat as many products (from the list of allowed ones) as I want?

The case is that you want to lose not just some unknown “weight”, but fat – barely you would want to lose your muscles. Fats are the energy (carbohydrates) that you have not spent and so they are stored in your body. This diet forces your body to metabolize the fat it stores, while a high protein intake helps you to build the muscles.

If I stick to this diet, I can expect my muscles grow?

Only if you exercise and have enough rest. Both of these components are equally important as the diet alone.

Isn’t it dangerous for my health?

It may be if you opt to consume solely animal proteins. Try to eat both animal and plant proteins half by half. This will significantly decrease the chances of the development of diseases like high blood pressure, heart disease, some types of cancer, or osteoporosis, all of which may be caused by a too high intake of animal proteins.